Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
You’re eating right, moving your body, and doing all the ‘right’ things. But suddenly, your weight won’t budge. Classic plateau. It’s frustrating, but it’s also completely normal. Plateaus aren’t a sign that your body’s broken—they’re a sign it’s adapting. And the good news? There’s plenty you can do to get that scale moving again.
Not sure where to start? Read on to learn the basic solutions for weight loss plateaus.
Before you panic-Google ‘fat-burning teas,’ it helps to understand what’s actually going on behind the scenes.
Your body is a clever machine. As you lose weight, your metabolism slows down slightly to conserve energy. This is called adaptive thermogenesis, and it’s one of the big reasons plateaus happen. A study showed that even six years after weight loss, people had lower metabolic rates than expected.
You might be eating the same but moving less than you realise. Less spontaneous movement like walking, fidgeting, standing can sneak in as your body gets leaner, and it adds up.
Some cheeky snacks here, an extra glass of wine there—it’s easy to loosen up a bit when you've seen some progress. But these small indulgences can quietly stall your results.
We’re all guilty of underestimating from time to time. That drizzle of olive oil or handful of nuts? Calories count, even when they’re healthy.
Fitness trackers are helpful but not always accurate. You might think you’ve earned that big meal after a workout, but your body may not have burned as much as you think.
If you’ve been hitting the gym, especially with strength training, you might be building muscle while losing fat. The scales don’t show it, but your body composition is changing. Time to break up with the scale—or at least stop texting it daily.
Right, let’s get into the good stuff: how to push past the plateau and keep those results rolling in.
As your weight drops, your calorie needs shift. What worked at the start might need tweaking now. Try recalculating your needs—or better yet, get some expert help from Dr Nick Fuller’s Podcast about food intake and weight loss.
Increase Exercise Intensity
Step things up a notch. Whether it’s lifting heavier, sprinting harder, or trying a HIIT class, shaking up your intensity can kickstart progress.
Your body gets bored, too. Doing the same thing day in, day out leads to diminishing returns. Swap your spin class for a boxing session or go hiking instead of your usual walk.
Building muscle boosts your resting metabolism, helping you burn more even while binge-watching Netflix. Win-win.
It’s not forever, but a short-term tracking phase can help you spot sneaky habits. Use an app or good old pen and paper—whatever keeps it real for you.
Lack of sleep messes with your hunger hormones and your motivation to move. Aim for 7–9 hours and treat it like the priority it is.
Stress increases cortisol, which can lead to fat storage—especially around the belly. Deep breaths, journalling, stretching, whatever works. Just don’t bottle it up.
Intermittent fasting can help reset hunger signals and boost fat-burning hormones. And if you want to do it without extremes, Interval Weight Loss has a flexible, realistic approach.
Protein helps preserve muscle, keeps you full, and requires more energy to digest. Aim for a serve with every meal to keep your metabolism humming.
Curious if TikTok’s protein advice actually stacks up? Read the full article here to find out how much protein you really need for weight loss.
Thirst can feel like hunger. Plus, drinking water supports digestion and metabolism. Aim for around 2 litres a day, more if you’re active.
If you’ve already lost a significant amount, your rate of loss will naturally slow. Celebrate non-scale wins like energy, strength, or better sleep.
From smart scales to fitness apps, technology can give you insight, but don’t let it become obsessive. Use it to inform, not control.
Fibre keeps you full and supports gut health. More plants, more legumes, more wholegrains. Your digestion (and scale) will thank you.
Rest days aren’t lazy—they’re essential. Overtraining can increase inflammation and stall progress. Listen to your body.
Sometimes the best move is to stop dieting altogether—for a bit. A 2-week break can help restore metabolic function and mental focus. This is exactly what Interval Weight Loss is all about: strategic pauses that lead to long-term results.
Still stuck? It might be time to bring in backup.
If your body’s waving red flags like constant tiredness, dizziness, or low mood—it’s time to hit pause and check in with a health professional.
If the scale, measurements, and energy levels haven’t budged for over 3–4 weeks, it’s worth reassessing your approach with expert support.
You’ve tracked, tried everything, and still feel lost? A dietitian or coach can help you reset.
Conditions like thyroid disorders, PCOS, or insulin resistance can stall progress. Getting the right diagnosis is key.
Support keeps you accountable and energised. A coach, community or proven program can make all the difference.
If your relationship with food is feeling strained or obsessive, speak to someone. Your health is about more than just weight.
Plateaus might be annoying, but they’re not a dead end. With a few smart tweaks like adjusting calories, switching up exercise, managing stress, and taking care of your body, you can move past it.
And if you want a plan that expects plateaus (and works around them), Interval Weight Loss is your go-to. No gimmicks, no starvation—just real results, backed by science.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.